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Zesty Tuna and Bean Salad

by
S
Sophie

A refreshing and flavorful salad combining tuna, beans, and fresh vegetables, perfect for a light and healthy meal.

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Preparation time (min) 15 min
Cooking time (min) 0 min
Difficulty
Zesty Tuna and Bean Salad

Ingredients

4 servings
|
  • 1/4 cup
    Mayonnaise light or Greek yogurt
  • 2 tbsp
    Lemon juice fresh or Lime juice
  • 1 tsp
    Lemon peel grated or Orange peel
  • 2 can
    Tuna solid white or Salmon
  • 1 can
    White beans canned or Chickpeas
  • 1 whole
    Cucumber English or Zucchini
  • 1 whole
    Red onion small or Shallot
  • 1 head
    Romaine lettuce shredded or Mixed greens
  • 1 cup
    Cherry tomatoes halved or Grape tomatoes

Instructions

1

Prepare the dressing

In a large bowl, combine the light mayonnaise, fresh lemon juice, and grated lemon peel.

Whisk the dressing thoroughly to ensure a smooth and creamy consistency.

Ingredients needed for this step

mayonnaise lemon juice lemon peel
2

Incorporate the tuna

Add the tuna to the bowl, breaking it into smaller pieces with a fork.

Drain the tuna well to avoid excess liquid in the salad.

Ingredients needed for this step

tuna
3

Add the vegetables and beans

Mix in the white beans, cucumber slices, and diced red onion.

Rinse the beans under cold water to remove any canning liquid for a fresher taste.

Ingredients needed for this step

white beans cucumber red onion
4

Assemble the salad

Arrange the shredded romaine lettuce on serving plates and top with the tuna mixture.

Chill the plates beforehand to keep the salad crisp and cool.

Ingredients needed for this step

romaine lettuce tuna
5

Garnish and serve

Garnish with halved cherry tomatoes and serve immediately.

For an extra touch, sprinkle some freshly ground black pepper over the salad before serving.

Ingredients needed for this step

cherry tomatoes

Nutrition Facts (per serving)

Calories 300 kcal
Fat 12.5 g
  • Saturated Fat: 2 g
Carbohydrates 25 g
Fiber 7.5 g
Sugar 5 g
Protein 25 g

Learn More About This Recipe

📝

About this Recipe

This Zesty Tuna and Bean Salad is a delightful combination of protein-rich tuna, creamy beans, and crisp vegetables, all brought together with a tangy lemon dressing. Perfect for a quick and healthy meal.
💪

Why This Recipe Is Good For You

This salad is packed with protein from the tuna and beans, vitamins from the fresh vegetables, and healthy fats from the olive oil. It's a balanced meal that is both nutritious and satisfying.
💡

Tips & Tricks

For extra flavor, consider adding a pinch of your favorite herbs like dill or parsley to the dressing. You can also toast some bread to serve alongside for added texture.
🔄

Recipe Variations

You can substitute the tuna with grilled chicken or chickpeas for a vegetarian option. Adding avocado slices or boiled eggs can also enhance the richness of the salad.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. Keep the dressing separate to maintain the freshness of the vegetables.
📚

Recipe History

Tuna salads have been a staple in many cuisines due to their simplicity and versatility. This version adds a modern twist with the inclusion of beans and a zesty lemon dressing.
🥗

Nutritional Information

This salad is low in calories, high in protein, and provides a good amount of fiber and essential vitamins, making it a healthy choice for any meal.
🍽️

Pairing Suggestions

Pair this salad with a crisp white wine or a refreshing iced tea. It also complements a light soup or a crusty bread roll.

Tags

healthy quick light easy

Recipe Categories

Cuisine

other

Meal Type

lunch dinner snack

Course

salad main course

Cooking Methods

other

Occasions

everyday picnic lunch brunch

Dietary Restrictions

low-sodium low-sugar low-carb keto pescatarian halal kosher

Allergens

fish soybeans

Seasons

spring summer all-season

Difficulty

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